02:05

(Specialty warm-up: 5 empty bar press + 2/1000 overhead, 5L, 5R 1-arm kettlebell swing, 10L, 10R kettlebell "Around-the-body" pass) Press:

1 x 5 @ 50%, each with full, stopped 2/1000 overhead 2 x 5 @ (up to) 75% of 2RM 2 x 10 @ 50%, each with full, stopped 2/1000 overhead If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.

Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion: If/ when in doubt, lock out and pause… don’t guess. Then:

50 Kettlebell Figure-8 @ 1/4 BW (adjust to 1-arm kettlebell swing as skill level dictates) 50 Mace 360 @ (up to) 12kg. W, 16kg. M (adjust to kettlebell halo as skill level dictates) 100 Mace front pendulum @ (minimum) one interval above 360

100 Pistol-grip and/ or hand-to-hand kettlebell swing @ 1/4 BW

500 Jumprope

Position, tension, violence of action; In place: Increase pace and weight. Out of place: Increase neither, and adjust yourself.

Moderate rest as needed- no more than 3 x, no more than :20 sec. each.

And then, “Time under tension”: 50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R) + 5 x :20 sec. hollow *rock*, each interval ending with a rocking chair to standing + 10-calorie Airdyne sprint (timed) + 15 calorie Airdyne cool-down Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.

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